Low Energy? Let's Check it Out!

Have you ever gone through a period of time when getting out of bed in the morning just seemed impossible? You really were not sure how you were going to have the stamina to last until noon but you didn't know why?

Is it stress, or something else?

Stress can spiral into a wicked pattern! When you are faced with a stressful situation your adrenal glands release a hormone called cortisol. This hormone, in turn, releases glucose and fatty acids into the bloodstream to provide energy to the muscles. If you have high levels of cortisol, what you get is an increased appetite and fat deposits usually in the cervical area, trunk and abdomen.

To break this pattern, the first thing to do is eat breakfast! One that contains a good balance of protein, carbohydrate and fat. This well help give your blood sugar level a good start and stop the tendency for you to reach for the pastry about mid-morning.

Make sure that you are exercising on a regular basis! Don't overdo it, make sure that you are not taking your frustrations out during your workout sessions. This is suppose to improve your mood 

It's a good time to connect with a friend! If you workout with a buddy, it makes you more accountable to show up. 

For the rest of your meals, make sure you include a variety of colors in vegetables and fruits. Stress can deplete the body of vitamin B complex, magnesium and zinc; these nutrients are needed for blood sugar balance.

Rest and sleep! Aim for eight hours a night. Your body needs the down time.

There are other reasons beyond stress, to check out too!

Have you had your iron levels checked lately? About 12% of American women and 7% of men have an iron deficiency. This can leave you completely drained, I can personally attest to this. Being a vegetarian and a cyclist, I have battled this problem for years.

Certain medications such as antibiotics, blood pressure or birth control pills can cause fatigue.

Allergies

Dehydration: Your body is made up of 80 percent of water. Guess what happens when you deprive it of it's main component? It slows down!

Depression: Low levels of serotonin, a chemical in the brain that can affect energy and mood can occur with even mild forms of depression (e.g. from lack of sunlight).

Bottom line is first call your physician, be honest with your symptoms. Once you get the all clear, start your day with a good breakfast, exercise with friends, eat small and colorful meals, and make sure that you make a consistent bedtime a priority!

Yours in health!

www.MyPyramid.gov

10 Insights to Sustained Weight Management!

1. Control Portions: In the world of supervise me, everything is out of control! You have to learn to read labels, measure your portions and say no to second helpings.

2. Mindful Eating: Be aware when you eat! Don't eat in front of the TV or reading the newspaper. Pay attention to your food, that way you will know when you are getting full and you are more likely to stop when you are getting full and you will start to enjoy the act of eating.

Don't be an emotional eater! Make sure you are really hungry! Sometimes we eat when we are tired, bored or stressed. Figure out what's going on. Maybe what you need is a walk or a nap. Also, sometimes it's thirst, so try a drink and wait 20 minutes and see if that doesn't help. If not, go ahead and eat.

3. Exercise: It takes a balance of exercise and eating well to be healthy! You need that muscle tone to burn those calories. So, get out there and find some activity that you enjoy and get moving!

4. Check the Scale: Don't obsess, but you need to keep an eye on your weight so your number doesn't get out of hand. If you notice it starting to creep up you can make changes before it gets too bad.

5. Eat breakfast: It's the most important meal of the day. When you skip breakfast you tend you make poor eating choices later in the day due to being hungry and you end up dragging. 

Also, studies have shown that people who don't eat breakfast are more likely to suffer from chronic diseases.

6. Monitor intake: Journal your food! Even if it's for a couple of weeks it will give you a mountain of information. You will learn when you are more likely to make bad choices and why. This way you can correct and conquer!

7. Turn off the TV: Studies have shown the more TV you watch the less likely you are to be successful at maintaining your weight loss.

8. Why wait for tomorrow? If you cheat?: It only hurts you and that's all I have to say!

9. Surround yourself with good support: Not just friends....your family should be behind you too! Look to the internet, there are a ton of support groups out there that will motivate you if you need that extra push. 

10. Be optimistic! If you can see it, if you believe it, you can make it happen!